By Virgilio C. Ventura
Introduction:
Taro and yam are versatile root vegetables mostly found in Southeast Asian countries that have been consumed worldwide for centuries. They play a vital role in diverse culinary traditions and hold significant nutritional value. Understanding the comparative health benefits of these two tuberous crops enables us to make informed dietary recommendations. This article aims to present the nutritional composition of taro and yam, as well as their potential health benefits.
Nutritional Composition:
Both taro and yam offer critical nutrients necessary for a healthy body. As per the US Department of Agriculture (USDA), 100 grams of cooked taro has around 112 calories, 1.5 grams of protein, 26 grams of carbohydrates, and 1.8 grams of dietary fiber. Yam, on the other hand, provides around 118 calories, 1.5 grams of protein, 27 grams of carbohydrates, and 4 grams of dietary fiber per 100-gram serving (USDA, 2021).1/
Comparative Health Benefits:
- Dietary Fiber Content: Both taro and yam offer dietary fiber, which plays a significant role in digestive health. Taro contains 1.8 grams of dietary fiber per 100 grams, while yam provides a higher amount, with 4 grams of dietary fiber in the same serving size (USDA, 2021).2/ Adequate fiber intake aids in maintaining bowel regularity and helps prevent conditions such as constipation, diverticulitis, and colorectal cancer (Slavin, 2013). 3/
- Vitamins and Minerals: Taro is a very nutritious tuber food that contains many Vitamins – A, C, B, minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants that are useful to protect against diseases and slow down the aging process (Choudhary, T., 2021).4/
Yam, on the other hand, is full of nutrients like vitamin A, E and C. They also contain fair amounts of other minerals like manganese, zinc, phosphorus, iron, and calcium. These nutrients are highly beneficial for the human body as they promote good health. Yams are also a natural source of vitamin C and other antioxidants, which help improve skin health (Patel, H., 2022).5/ These nutrients help the immune system to function, fortify brain health, and regulate blood pressure (Rao et al., 2017).6/
- Antioxidant Properties: Both taro and yam contain phytochemical compounds that exert antioxidant activity within the body. Antioxidants help neutralize harmful free radicals, reducing oxidative stress and inflammation. Taro contains various phenolic compounds, such as caffeic acid, ferulic acid, and quercetin, which exhibit potent antioxidant effects (Jayawardana et al., 2012).7/ Similarly, yam is known for its high content of phenolics and flavonoids like epicatechin, resveratrol, and quercetin, which possess antioxidant and anti-inflammatory properties (Fernandes et al., 2019).8/
- Glycemic Index: Considering the glycemic index (GI) of a food is essential, especially for individuals with diabetes or those aiming to manage their blood sugar levels. The GI indicates how quickly a particular food raises blood glucose levels. Taro has a lower GI compared to yam, making it a favorable choice for individuals monitoring their blood sugar (USDA, 2021).9/ However, the GI can vary based on preparation and cooking methods, so it is crucial to consider these factors (Reyes-Hernández et al., 2015).10/
Conclusion:
Taro and yam offer various health benefits due to their nutrient-rich composition. While yam provides more dietary fiber and vitamin C than taro, taro is noteworthy for its generous contribution of potassium and additional vitamins. Both tubers demonstrate antioxidant properties, and taro has a lower glycemic index, offering potential benefits for individuals with diabetes or those managing blood sugar levels. Incorporating these root vegetables into a well-balanced diet can contribute to overall health and well-being. END
NOTES:
1/ United States Department of Agriculture. (2021). FoodData Central. Retrieved from https://fdc.nal.usda.gov/
2/ Ibid
3/ Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435. https://doi.org/10.3390/nu5041417
4/ Choudhary, T. (2023), 14 Amazing Benefits Of Taro Root And Its Nutritional Profile, Stylecraze. https://www.stylecraze.com/articles/benefits-of-taro-vegetable/#;~:text=This%20is%20a%20very%20nutritious,slow %20down%20the%20aging%20process.
5/ Patel, H. (2022), 9 Surprising Health Benefits of Eating Yams, Healthifyme. https://www.healthifyme.com/blog/yam-benefits/
6/ Rao, P. U., Kumar, R. R., & Giridhar, P. (2017). Comparative study on the phenolics, antioxidant and antimicrobial activities in the tubers of three endangered Dioscorea species from western ghats, India. Industrial Crops and Products, 107, 474-482. https://doi.org/10.1016/j.indcrop.2017.05.061
7/ Jayawardana, B. C., Hirano, A., Sakamoto, M., Furuta, S., & Ogawa, M. (2012). Identification of phenolic compounds from taro (Colocasia esculenta L. Schott) corm flesh. Journal of Agricultural and Food Chemistry, 60(16), 4082-4087. https://doi.org/10.1021/jf205035b
8/ Fernandes, A. G., Antonio, J. G., dos Santos, M. C., Rocha, A. D. S., Ribeiro, B. A., & Oliveira, I. R. W. S. (2019). Chemical composition, bioactivity and glycemic index of yam (Dioscorea spp.) in human diet. BMC Proceedings, 13(4), 1-2. https://doi.org/10.1186/s41038-019-0158-1
9/ United States Department of Agriculture. (2021). FoodData Central. Retrieved from https://fdc.nal.usda.gov/
10/ Reyes-Hernández, C., Arguello-García, R., Valencia-Cantero, E., & Soto-Ceballos, L. E. (2015). Influence of cooking methods and ethanol extract of Melia azedarach on the glycemic index of Dioscorea alata and Dioscorea cayenensis. Food Science and Technology, 35(1), 41-447. 447. https://doi.org/10.1590/1678-457x.6545
